May 23, 2018

A. Back Squat 5×5
Tempo: 3 down, 1 pause, fast up
This is our last week! We will be testing our 1RM back squat next week!

B. For Time:
5-10-15-10-5
Thruster (95/65)
Lateral Burpee

Box News:
Memorial Day is next Monday! We’ll have 2 classes that day at 8am and 5pm. Every year we do the “Murph” hero workout. This year, let’s help make a difference at the same time.

First let’s talk about the group and what they do. The Semper Fi Fund raises money to assist combat wounded, critically ill and catastrophically injured members of the U.S. Armed Forces. They ensure service members have the resources they need during their recovery and throughout transition back to their communities. They assist with many things from modifications to their homes to accomodate their needs, to modifications to their vehicles. You can read all about them at semperfifund.org

We have decided that we want to donate $5 per person who comes to do the workout with us. If you would like to help as well, we’ve come up with a fun way to donate! You’ll decide before the workout a certain dollar amount to pledge per minute that the workout takes you. Anything from $0.25 per minute up to $2.00 (whatever you can do, it all helps!) Then when you’re done, do some quick math and head to the fundraiser page to donate it! We will have an envelope at the gym that day if you want to bring cash. We’ll also have a computer there if you want to make your donation before you leave.
The link to donate! https://runsignup.com/2018murphchallenge

Making a donation is not a requirement to do the workout. Even if you can’t make a contribution, please still come do the workout with us and you’ll be included in the donation from the gym!